Niba uteganya gutera akabariro, dore ibiryo ukwiriye kubanza kurya

Abahanga mu by’ubuzima bagira inama abantu yo gufata amafunguro yiganjemo intungamubiri zidasaba umubiri gukora cyane ariko bakabagira inama yo gufata ibiryo birimo intungamubiri zikangura umubiri mbere yo kujya kuryama ariko izi nama zikagirwa by’umwihariko abashakanye mu gihe baba bafite gahunda yo gutera akabariro.

Nk’uko tubikesha Urubuga rwa umutihealth.com ngo amafunguro meza ku bantu bose mbere yo kuryama ni aya akurikira:

1.Flaxseeds

Izi mbuto nubwo mu gihugu cyacu zitahera, ariko kuzibona birashoboka kuko ubu ubuhahirane bwateye imbere.

Izi mbuto zikungahaye ku binure bya omega acids, bikaba ari ingenzi mu gutuma amaraso atembera neza mu myanya ndangagitsina, n’ahasigaye hose mu mubiri.

Ibinure bya omega 3 kandi ni ingenzi mu ikorwa ry’umusemburo wa testosterone, uyu musemburo ukaba ugenda ugabanyuka uko umugabo akura. Niyo mpamvu izi mbuto ari ingenzi ku bantu bakuze kurenza abakiri bato

Ikindi kandi ni uko izi mbuto ari isoko nziza ya vitamin B zinyuranye, na za fibre, byose bifatanya mu kugira amagara mazima.

Mu kurya utu tubuto, wakoresha akayiko gato katwo, ukagasya ukavanga n’ibyo kurya bikomoka ku binyampeke (ingano, umuceri, …)

2. Imineke

   Iyo bigeze ku kongera akanyabugabo, imineke igira uruhare runini rwose.

   Ni isoko ya potassium, umunyungugu ufasha mu kugabanya igipimo cya sodium mu mubiri bigafasha umutima gukora neza, bikongera stamina mu mubiri. Imineke kandi ni isoko nziza ya vitamin B6 ikaba izwiho gufasha mu mikurire no gukomera kw’imikaya ikoze igitsina cy’umugabo

   Ikindi kandi imineke ituma hakorwa dopamine nyinshi, iyi nayo ikaba izwiho gufasha mu gufata umurego kw’igitsina kandi bikamara igihe kinini. Hanarimo bromelain izwiho kuvura kudashyukwa ahubwo igafasha umugabo gutinda kurangiza.

   Byibuze umuneke buri munsi, by’umwihariko isaha imwe mbere y’igikorwa, ni ingenzi.

   3. Urusenda rwa kamurari

      Nubwo bamwe babifata nk’urwenya, ariko burya urusenda rufasha imitsi y’amaraso kwaguka nuko amaraso agatembera ari menshi. Ibi nibyo bituma umugabo ashyukwa, kuko iyo amaraso abaye menshi mu gitsina, imitsi irarega nuko kigafata umurego.

      Kamurari kandi ibamo potassium, nkuko twabibonye ifasha mu gutembera kw’amaraso no kongera stamina.

      Mu bindi, kuko rurimo vitamin C rufasha mu kongera ubudahangarwa.

      Gusa ntuzarurye ngo narwo rukurye, uruke rwumvikana buhoro rurahagije kuko rwinshi rwatera ibindi bibazo

      4. Impeke zuzuye n’ibishyimbo

Impeke zuzuye (ibihwagari, sesame, n’utundi tubuto) hamwe n’ibishyimbo ni isoko ya thiamine (vitamin B1), ikaba izwiho gutuma urwungano rw’imyakura rukora neza.

Uru rwungano ni ingenzi mu gukora imibonano neza kuko nirwo rutuma ibyiyumviro n’ubushake bizamuka. Rudakora neza, gukoranaho no gusomana kimwe n’ibindi byose bitegura imibonano ntacyo byakumarira.

Iyo rero rukora neza bituma ubushake buzamuka kandi ubushakashatsi bugaragaza ko uko umara umwanya munini mu myiteguri ari nako utinda mu gikorwa, iyo umubiri ukora neza.

Kandi kuba bikize kuri poroteyine bifasha imikaya gukomera, bityo bikakurinda kunanirwa mu gikorwa hagati.

5. Ubunyobwa

   Mu bwoko bwabwo bwose bwaba akabemba, walnuts, Brazils n’ubundi bwose, ni isoko nziza ya omega 3 ikaba twavuze ko ifasha amaraso gutembera neza mu gitsina bigatuma gifata umurego kandi inafasha mu ikorwa rya testosterone.

   Ubunyobwa kandi bukize kuri L-Arginine, izwiho kurwanya uburemba no kongera ingufu zo gushyukwa.

   Kandi bufasha mu mikorere myiza y’ubwonko no kugira ingufu mu buriri.

   Wabuhekenya, waburya mu isupu, uko waburya kose, ubunyobwa ni ingenzi

   6. Tungurusumu

      Nubwo bamwe bayishinja ko ihindura umwuka wo mu kanwa, ngo wavuga ukanukira abantu, ariko tungurusumu ni ingenzi mu gufasha abagabo bashaka gukosora mu buriri. Habonekamo allicin, ikaba yongera amaraso atembera mu myanya ndangagitsina. Bigafasha rero mu gutuma ushyukwa igihe kirekire kandi neza cyane. Tungurusumu kandi irwanya cholesterol mbi nuko igafasha amaraso gutembera neza.

      Si ngombwa nyinshi, udutete 4 ku munsi turahagije

      7. Shokola yirabura

          

          

         Nubwo atari byiza kurya shokola nyinshi, ariko iyirabura ni ingenzi mu gutuma ugira akanyabugabo.

         Irimo serotonin, ifasha imikorere myiza y’urwungano rw’imyakura, hakabaho irekurwa ry’imisemburo yo kumva umeze neza, iva mu bwonko. Ibi byongera imbaraga ndetse bikanongera kuryoherwa no gushimishwa n’imibonano.

         Gusa nyine nkuko tubivuze, si byiza kurya nyinshi. Agace gato karahagije

Gusa nubwo ibi biribwa ari ingenzi inama nyamukuru nuko buri muntu ufite ikibazo wese agirwa inama yo kugana muganga akivuza.

Ariko kandi nawe wahisemo gukoresha aya mafunguro tuvuze haruguru uragirwa inama yo kuyafata mu rugero kuko iyo ufashe menshi bigira ingaruka ku buzima.